Does losing weight in winter always lead to emotional breakdowns? 5 Ways to Say Goodbye to Depression

Does a weight loss plan always come with an emotional roller coaster when winter arrives? Although wearing a down jacket to weigh oneself is more friendly, I always suddenly feel like overeating in the cold wind. Don't rush to blame yourself for weak willpower. Science has proven that low temperatures can indeed disrupt the body's pleasure code - serotonin secretion decreases by 20%, and the brain's thirst for carbohydrates I hope to double it directly. But don't panic, there are actually tricks to breaking the curse of winter weight loss emotions.

1. Install an emotional thermostat on the body

1. Sunshine Savings Plan

Sunbathing for 20 minutes before 10 pm every day can activate cholesterol in the skin and convert it into vitamin D. Studies have found that for every 10ng/ml increase in vitamin D levels, the risk of depression decreases by 12%. A day without the sun? Try stretching by the window, the UV intensity on cloudy days is enough to activate the happiness switch.

2. Body Temperature Deception

Sudden exposure to cold water can cause the body to misjudge entering survival mode. It is recommended to wash your face with warm water in the morning, and then gently tap the carotid artery with cold water at around 20 ℃. This gentle stimulation can promote the secretion of norepinephrine, and the refreshing effect is comparable to natural caffeine.

2. Redefine your hunger signals

1. Implement the 15 minute rule

When a craving bug strikes, drink 300ml of warm water first and set a 15 minute countdown. During this period, tidying up the wardrobe or playing a game of elimination will naturally alleviate 80% of false hunger. True physiological hunger is accompanied by stomach sounds, while emotional hunger often only wants to eat specific foods.

2. Creating an Anti Anxiety Plate

Replace white staple food with mixed grain rice, in which B vitamins are the raw material for neurotransmitters. The combination of salmon and spinach can provide omega-3 and magnesium elements, which are known as natural mood stabilizers. Eating two Brazilian nuts after meals, the selenium content is sufficient to support a stable mood throughout the day.

3. Emotional Chemistry Factory for Exercise Modification

1. Fragmented Fat Burning Strategy

Doing 2-minute high leg lifts or wall squats every hour can continuously stimulate endorphin secretion. Research has found that dispersed exercise is more effective in maintaining emotional stability than concentrated exercise, much like installing emotional batteries in the brain.

2. Dance therapy experiment

Twist freely with music for 5 minutes, without emphasizing the standardization of movements. Limb movements can activate mirror neurons in the brain and promote dopamine production. Worried about disturbing neighbors? Stepping on a thick carpet and twisting your waist and hips is equally effective.

4. Establish a winter exclusive comfort zone

1. Tactile comfort plan

Prepare small objects with different textures: plush pillows, silicone decompression balls, and frosted thermos cups. When feeling anxious, taking turns touching these objects can quickly calm the overactive amygdala with tactile stimulation.

2. Odor Emergency Kit

Mint essential oil cotton pads are placed in the drawer of the office desk. Smell for 3 seconds when feeling down, and the cool feeling can block the cycle of negative emotions. Applying lavender essential oil to the wrist before bedtime, which contains linalool, can improve sleep quality by 23%.

5. Set up psychological buffer zone

1. Allow mechanism

Reserve a flexible credit limit of 200 large cards per week to enjoy small pieces of dark chocolate or hot red wine. Moderate satisfaction is more effective in avoiding emotional breakdowns than complete suppression, remember that this is not indulgence but strategic supply.

2. Progress visualization

Use colored tape to stick the waist circumference change curve on the mirror, replacing cold weight numbers. Improving body circumference brings a greater sense of achievement than the numbers on the scale, and this positive feedback is the most persistent Excellent fuel. The cold season should not be a arena for willpower. When you use scientific methods to stabilize your emotional balance, you will find that winter is actually the golden period for weight loss - exercise energy consumption increases by 19% in low temperature environments, and brown fat activity reaches its peak. Stop self confrontation now and let your body and emotions form the most Good partner.